It's Time to Pay Attention to Sleep
A. After being diagnosed with brain and lung cancer in 2011, Lynn Mitchell, 68, was averaging about an hour of solid sleep a night. Stressed about her treatments, she was paying for it in hours of lost sleep.
B. The brain cancer was already affecting her mobility--Mitchell was often dizzy and would lose her balance--but the lack of sleep made things worse. Even walking became increasingly difficult.
Exhausted in the mornings, she was practically incoherent (精神恍惚). When her doctors recommend she see a sleep therapist, Mitchell was relieved at how benign it sounded in comparison to the chemotherapy (化學療法)she had undergone and the gene therapy trial she was undergoing, which had side effects like nausea and fatigue.
C. For about nine weeks, Mitchell worked with the sleep therapist to adjust her sleep habits. She went to bed only when she was extremely fired. She quit watching TV in bed. She stopped drinking caffeinated (含咖啡因的) coffee in the evening. She also learned breathing exercises to relax and help her fall asleep. It was all quite simple and common sense, and most importantly, noninvasive and didn't require taking any pills.
D. "It's common knowledge that sleep is needed for day to day function," says Dr. David Rapoport, director of the Sleep Medicine Program at NYU School of Medicine. "What isn't common knowledge is that it really matters--it's not just cosmetic." Rapoport has long seen people seek sleep therapy because they're chronically fired or suffering from insomnia, but an increasing number of patients are being referred to his center for common diseases, disorders, and mental health.
E. Researchers have known for some time that sleep is critical for weight maintenance and hormone balance. And too little sleep is linked to everything from diabetes (糖尿病) to heart disease to depression. Recently, mounting evidence indicates that sleep plays a role in nearly every aspect of health. Beyond chronic illnesses, a child's behavioral problems at school could be rooted in mild sleep apnea (呼吸暫停). And studies have shown children with ADHD (注意力缺陷多動症) are more likely to get insufficient sleep. A recent study published in the journal SLEEP found a link between older men with poor sleep quality and cognitive decline. Another study shows sleep is essential in early childhood for development, learning, and the formation and retention of memories.
F. But to many of us, sleep is easily sacrificed, especially since lack of it isn't seen as life time, sleep deprivation can have serious consequences, but we mostly sacrifice a night of sleep here and there, and always say that we'll "catch up." Luckily, it is possible to make up for sleep debt (though it can take a very long time), but most Americans are still chronically sleep deprived.
G. While diet and exercise have been a part of public health messaging for decades, doctors and health advocates are now beginning to argue that getting quality sleep may be just as important for overall health. "Sleep is probably easier to change than diet or exercise," says Dr. Michael Grandner , a sleep researcher at the University of Pennsylvania. "It may also give you more of an immediate reward if it helps you get through your day." Sleep experts claim that it is one of the top three, and sometimes the most, important lifestyle adjustments one can make, in addition to diet and exercise. And while there's more evidence linking diet and exercise as influential health factors, sleep is probably more important in terms of brain and hormonal function. "Among a small group of sleep researchers, it's always been said that eating, exercise, and sleep are the three pillars of health," says Dr. Rapoport.
H. In our increasingly professional and digital lives, carving out time for sleep is not only increasingly difficult, but also more necessary. Using technology before bed stimulates us and interferes with our sleep, yet 95% of Americans use some type of electronics like a computer, TV, or cell phone at least a few nights a week within the hour before we go to bed, according to a 2011 National Sleep Foundation survey. "Many doctors, lawyers, and executives stay up late and get up early and bum the candle at both ends," says Dr. Richard Lang, chair of Preventative Medicine at the Cleveland Clinic. "Making sure they pay attention to sleep in the same way they pay attention to diet and exercise is crucial."
I. To some, sleep has become a powerful cure to mental health. Arianna Huffington, president and editor-in-chief of the Huffington Post Media Group, advocates that sleep is the secret to success, happiness, and peak performance. After passing out a few years ago from exhaustion and cracking a cheekbone against her desk, Huffington has become something of a sleep evangelist (傳道者). In a 2010 TED Women conference, Huffington said, "The way to a more productive, more inspired, more joyful life is getting enough sleep." Research linking high-quality sleep with better mental health is growing; a 2013 study found that treating depressed patients for insomnia can double their likelihood of overcoming the disorder.
J. While 70% of physicians agree that inadequate sleep is a major health problem, only 43% counsel their patients on the benefits of adequate sleep. But there's growing pressure on primary care physicians to address, and even prescribe, sleep during routine check-ups. In a recent study published in the journal The Lancet Diabetes & Endocrinology, the researchers concluded that health professionals should prescribe sleep to prevent and treat metabolic disorders like obesity and diabetes.
K. On the other hand, overlooking sleep as a major health issue can also have deadly consequences. It was recently reported that the operator of the Metro-North train that derailed in New York last year, killing four people and injuring more than 70, had an undiagnosed case of sleep apnea.
L. Sleep therapies can range from simply learning new lifestyle behaviors to promote sleep, to figuring out how to position oneself in bed. More drastic measures involve surgery to open up an airway passage for people suffering from disorders like sleep apnea. Sleeping pills can be prescribed too, to get much needed rest, but sleep therapists tend to favor other approaches because of possible dependencies developing.
M. A large part of reaping the benefits of sleep is known when you're not getting the right rding to a 2013 Gallup survey, 40% of Americans get less than the recommended seven to eight hours a night. While the typical person still logs about 6.8 hours of sleep per night, that's a drop from the 7.9 Americans were getting in the 1940s.
N. When it comes to adequate sleep, it's much more personalized than previously thought. Some people feel great on five hours of rest, while others need ten. The best way to determine if you're getting the right amount, doctors say, is to find out how many hours of sleep you need to be able to wake up without an alarm and feel rested, refreshed, and energetic throughout the day.
O. Since reforming her sleep habits, Mitchell has been clocking up to seven hours of shuteye a night for the past two months. "I'm alert in the morning, my balance is better, and I feel more energetic," says Mitchell. Getting enough sleep has helped her better deal with her cancers, and its symptoms. The best news is that she recently found out that her brain tumor is shrinking, and there are fewer cancerous spots on her lungs.
46. According to Rapoport, people fail to fully realize the importance of sleep.
47. The amount of time for an adequate sleep actually varies from person to person, and thus relies on personal judgment.
48. The positive role of sleep therapy in treating depression indicates that sleep also contributes to mental health.
49. Compared to the sleep therapy, the other therapies that Mitchell has to go through have some negative side effects.
50. Now work and electronic products may play a role in depriving Americans of time for sleep.
51. Mitchell has benefited much from sleep therapy in the fight against her brain and lung cancers.
52. Among the various methods in sleep therapy, sleeping pills are usually the last choice by health professionals.
53. It is recommended that physicians should adopt sleep as a way to prevent or treat some illnesses.
54. It is now argued that high-quality sleep is no less important than diet and exercise in affecting health.
55. Recent studies show that sleep is related to the behavioral problems of the kids and the cognitive abilities of the old.
答案與解析：
46. D. According to Rapoport，people fail to fully realize the importance of sleep.根據拉波波特的觀點，人們沒有充分意識到睡眠的重要性。
47.N The amount of time for all adequate sleep actually varies from person to person，and thus relies on personal judgment.充足睡眠的時間實際上因人而異，因此需要個人判斷。
48.I The positive role of sleep therapy in treating depression indicates that sleep also contributes to mental health.睡眠療法在治療抑鬱症中的積極作用表明睡眠有益於精神健康。
49.B Compared to the sleep therapy, the other therapies that Mitchell has to go through have some negative side effects.與睡眠療法相比，米切爾要經受的.其他療法都有-些不好的副作用。
50 H work and electronic products may play a role in depriving Americans of time for sleep.現在工作和電子產品可能會剝奪美國人的睡眠時間。
51. O Mitchell has benefited much from sleep therapy in the fight against her brain and lung cancers米切爾在對抗腦癌和肺癌的過程中，從睡眠療法中受益頗多。
52. L Among the various methods in sleep therapy，sleeping pills are usually the last choice by health professionals.在睡眠療法的各種方法中，安眠的藥通常是保健專業醫生的最後選擇。
53. J It is recommended that physicians should adopt sleep as a way to prevent or treat some illnesses.建議醫生採納睡眠作為預防或者治療某些疾病的方法。
54 G is now argued that ity sleep is no less important than diet and exercise in affecting health.現在有人認為高質量的睡眠在健康上的重要性不亞於飲食和鍛鍊。
55. E Recent studies show that sleep is related to the behavioral problems of the kids and the cognitive abilities of the old.最新的研究表明睡眠與孩童的行為問題和老年人的認知能力有關。
